For time:
3 RDs
800m Row
600m Run
… followed by …
3 RDs
30 Weighted Sit Up 50/35 (GHD)
18 /12 AAB Cal
100′ HS Walk (Bear Crawl)
*30 min Cap*
Weekly Midline/extra credit-
3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts
3 Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
16 Weighted Hip Extensions
Rest 2:00 between sets.
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only THRUSTER THURSDAY Strength/Skill – Thrusters 3-3-3-3-3 10-9-8-7-6 Thruster – 95/65 5-4-3-2-1 Wall Climb *10 Thrusters, then 5…
Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Holiday schedule: July 4th and 5th : 7,8,9 am only! For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*
Gymnastics 8×4 Weighted Dips Increase weight each set. “Harper” 23 Min AMRAP 9 C2B 15 Power Clean 135/95 21 Squats 400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!